July 14, 2015

A) Warm up
400 m run3 rounds not for time:

20 m Handstand Walk

Ring Row x 10

Plank x 30-45 seconds
B) Every 2 minutes on the minute for 12 minutes:

Power Snatch + 2 x OHS

Minute 1: 75%

Minute 2: 80%

Minute 3: 85%

Minute 4: 90%

Minute 5/6: 90+%
C) Every minute on the minute for 5 minutes:

Snatch Pull @ 105% of 1RM Snatch
D) 10 sets:

50 m Heavy Yoke carry 

 Partner up and rest while partner 1 carries. Partner 2 carries immediately after Partner 1 sets down.

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